3 rounds of
Then AMRAP in 20 minutes
Results: Used 150lbs for the Bench. Ended up with 12-11-8 reps (will try again next week and see if I can improve on this). 8-8-8 on the Pullups. Metcon 6 rounds plus 8 reps.
6 rounds of
Then 2 rounds
6 rounds for time wearing a 10kg weight vest for all 3 movements
Results: Used 210lbs for the Back Squats. Metcon 10:03.
Repeat of the classic Bear Complex. Last time was in January of 2020.
Complete 5 rounds of the following for max weight in the last round (in other words, not putting the bar down until all sets are done).
7 sets of:
Results: Got up to 115lbs last time. This time 85-95-105-105-115lbs. Those were hard rounds… not sure my final 2 presses were fully locked out but will take it.
3 rounds
Then AMRAP in 15 using a single Kettlebell
Results: Used 275lbs/125kg for the Deadlifts. Metcon @ 20kg 3 rounds plus 13 reps.
Take 10 minutes and accumulate
Take 15-20 minutes and work on something new…
10 rounds for time (20 min time cap)
Results: Did a 10-15 second L-Sits hold each minute to complete the full 2 minutes. Worked on my Kettlebell Snatches today… went well and I was able to work up to a smooth 20kg x 3 on each arm. Metcon: 8 rounds plus 2 reps at the time cap.